What is collagen and what is its function? Collagen is the main structural protein in the extracellular matrix in the various connective tissues in the body. Collagen is considered to be the most abundant protein in our bodies, and is especially known for providing structure to our fibers.
There are 4 main types of tissue in the body:
1) epithelial (lines organs and blood vessels, lines some cavities where organs sit, skin)
2) connective
-The most abundant type of tissue.
-Functions:
1) binding and supporting
2) protecting
3) insulation and warmth
4) storing reserve fuel
5) transporting substances within the body.
3) muscular lines the muscles
4) nervous tissue lines our nerves
Collagen makes up most of our connective tissue. Meaning it is essentially in every part of our body: muscles, bones, tendons, ligaments, organs, blood vessels, skin, intestinal lining and other connective tissues. Collagen provides structure and strength to the skin, muscles, tendons, and ligaments, and is also involved in the repair process for these tissues. The body makes collagen by combining different amino acids from different proteins when you eat protein containing foods (chicken, fish, beef, eggs, beans, etc.). The body will also use vitamin C, copper, and zinc in that metabolic process.
Do I need to increase the collagen production in my body?
Aging and diet and the main reasons you would lack collagen, thus need to consider supplementing or increasing dietary foods that assist in collagen production.
As we get older, collagen production starts to diminish. This is why we get loose, wrinkly skin. The structure and elasticity within our skin becomes weak and less abundant. As we age our muscles, ligaments, joints, bones, and tendons become weaker because they lose their strength, elasticity, mobility, and overall structure due to the lack of collagen production. 1,2
Another sign that you may be lacking collagen production is gastrointestinal issues. Stomach and digestive issues may be caused by lack of collagen because it helps make up the structure of the lining in your digestive and GI tract. 3
Aging and diet and the main reasons you would lack collagen, thus need to consider supplementing or increasing dietary foods that assist in collagen production.
-Diet: If you’re not eating enough protein, fruits, and vegetables that
provide those nutrients involved in making collagen, the body is unable to
follow through with the metabolic processes in collagen production.
-Aging: Your body may not absorb nutrients as well as it used to, and may
not be able to make that collagen as efficiently.
5 Reasons People often take collagen supplements
#1 Beauty
Since collagen is involved in the repair process, it could help improve the turnover rate with damage from acne. Collagen can also help with the elasticity and hydration of your skin, which is beneficial for many skin conditions or state of skin health such as wrinkles, aged skin, damaged skin, eczema, acne, and more!
Collagen is also great for your hair. When you eat collagen, your body metabolizes this and breaks it into different amino acids. One of the non essential amino acids (meaning your body can't make it and it has to come from the diet) that collagen produces is proline, which partially makes up keratin. Keratin is one of the main proteins that makes up your hair, skin, and nails. Collagen may also help with damage to hair follicles, and may help with hair loss. Take note, that there is still developing research on the effects collagen has on hair and skin health. 4
#2 Joint pain
Collagen helps repair and keep a youthful structure in your cartilage, thus may help with general joint pain or even arthritis and inflammation. 1,2
#3 Bone loss and osteoporosis
Our bones go through bone remodeling, which is when the bone tissue is broken down and new bone tissue is made. It's a reoccurring process within your bones, but when there are fewer proteins that assist in this process, our bones can weaken. Collagen helps makeup some of these proteins, so it is believed that collagen can have a positive effect on bone loss and bone mineral density. (BMD).
#4 Muscle
Collagen may help with sarcopenia, the loss of muscle mass, usually because of age. Since collagen is a structural protein, it helps create and keep great structure in your muscles and keeps them strong and working well. Collagen may help increase muscle mass, strength, and the growth and building of muscle.
#5 Digestion and GI issues
Collagen may assist in treating intestinal permeability, leaky gut syndrome, digestion, or overall gut health. There are some amino acids provided by collagen, that help with the structure and repairing of the inner lining in your gut. A healthy gut lining allows you to absorb the nutrients you need, and helps keep toxins from seeping through that membrane barrier. It also helps just keep a good flow of things in a nice and steady way which is also vitally important for overall health.
What are sources of collagen?
Food and the Diet:
Protein containing food provide collagen, but bone broth has been one of the most commonly discussed sources of collagen. However, it is important to keep in mind that with science, new information is constantly being researched, and discovered. While some may claim bone broth is the best source of collagen, other research challenges this. 6
It is also important to note that since the body uses vitamin C, copper, and zinc to make collagen, one should regularly consume foods with these nutrients as well such as vegetables and fruits!
Supplements & Creams:
Collagen has gained a lot of popularity in the beauty industry, mostly because it helps create youthful and beautiful skin. (Not that wrinkles aren’t beautiful, but we all like to try to prevent those as long as we can.) Because of growing popularity, there are many creams made with collagen, however, these are not nearly as effective and getting collagen through your diet, whether by food or supplement. Essentially the benefits of these types of creams are pretty similar to moisturizers and hydrating products, in that it locks in moisture and protects the skin. 4,5
There are also a ton of supplements out there from pills to powders, to collagen water, but with supplements, they are not all created equal, so here are some things to take into consideration before purchasing a collagen supplement:
Take note! Things to look for in a collagen supplement:
1.) In the ingredients or somewhere on the container look for "hydrolyzed collagen" or "collagen peptides". This means it will have a complete amino acid sequence instead of just a few different amino acids. There's nothing wrong with a few amino acids, depending on what you’re taking the collagen for, but you're likely to get more collagen and more variety if it is a full sequence. Different amino acids can provide difference benefits, thus the benefits increase when it is a full sequence.
2.) Often times, it is best to focus on the diet first, then add in supplementation, but some research has found that supplements may provide more reliable concentrations of collagen precursors, thus making production more efficient. 6
3.) As mentioned in my previous blog about probiotics and prebioitcs, keep in mind that supplements do not have to be approved by the FDA, and do NOT require testing! Do your research and find a brand you trust!
Always consult your physician or healthcare team before beginning any exercise or diet program. This information is not intended to diagnose or treat any medical condition, or to replace your healthcare professional's advice and instruction. Consult with your healthcare professional to see what is right for you. Sources: 1. Guo L-X, Wang H-Y, Liu X-D, et al. Saponins from Clematis mandshurica Rupr. regulates gut microbiota and its metabolites during alleviation of collagen-induced arthritis in rats. Pharmacological Research. 2019;149:104459. doi:10.1016/j.phrs.2019.104459
2. Czajka A, Kania EM, Genovese L, et al. Daily oral supplementation with collagen peptides combined with vitamins and other bioactive compounds improves skin elasticity and has a beneficial effect on joint and general wellbeing. Nutrition Research. 2018;57:97-108. doi:10.1016/j.nutres.2018.06.001
3. Liu X, Zhang F, Wang Z, Zhang T, Teng C, Wang Z. Altered gut microbiome accompanying with placenta barrier dysfunction programs pregnant complications in mice caused by graphene oxide. Ecotoxicology and Environmental Safety. 2021;207:111143. doi:10.1016/j.ecoenv.2020.111143
4. Lupu MA, Gradisteanu Pircalabioru G, Chifiriuc MC, Albulescu R, Tanase C. Beneficial effects of food supplements based on hydrolyzed collagen for skin care (Review). Experimental and Therapeutic Medicine. 2019. doi:10.3892/etm.2019.8342
5. Evans M, Lewis ED, Zakaria N, Pelipyagina T, Guthrie N. A randomized, triple‐blind, placebo‐controlled, parallel study to evaluate the efficacy of a freshwater marine collagen on skin wrinkles and elasticity. Journal of Cosmetic Dermatology. 2020;20(3):825-834. doi:10.1111/jocd.13676
5. Liu X, Zhang F, Wang Z, Zhang T, Teng C, Wang Z. Altered gut microbiome accompanying with placenta barrier dysfunction programs pregnant complications in mice caused by graphene oxide. Ecotoxicology and Environmental Safety. 2021;207:111143. doi:10.1016/j.ecoenv.2020.111143
6. Alcock RD, Shaw GC, Burke LM. Bone Broth Unlikely to Provide Reliable Concentrations of Collagen Precursors Compared With Supplemental Sources of Collagen Used in Collagen Research. International Journal of Sport Nutrition and Exercise Metabolism. 2019;29(3):265-272. doi:10.1123/ijsnem.2018-0139